How far apart shoulds hands be on a close grip bench press?

How far apart shoulds hands be on a close grip bench press?

I put mine about 4".

NickStam I put mine about 4". Shoulder width is where you get the maximal press (length of motion) with the triceps with minimal stress on the wrists.

I think it is more/less a matter of what you're comfortable with. I'd say mine are maybe 8" apart. If I get much narrower than that it kills my wrists.

shoulder width is good for me.

smoother part of the bar right next to the grippy part

NoXeN smoother part of the bar right next to the grippy part too much technical jargon

i hold the smooth part in the middle

How far apart shoulds hands be on a close grip bench press?

WTF Tize?

WTF Tize?

Whats with all the ?

He must be happysad

WTF Tize?

Hello world!

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I don't know if I should be doing cardio or lifting...

I don't know if I should be doing cardio or lifting...

I'm currently about 225 lbs @ 6'5". I don't have any significant muscle mass aside from my legs. I have a fairly large gut and butt and small bitch-tits that I have developed over the past year or so. My main goal is to cut down my BF percentage, but I'm not sure how to get there. At this point I'm not sure if I should diet + lots of cardio, or diet + lift + some cardio, or some other combination thereof. My main concern is, should lifting or cardio be my priority? I calculated my baseline calorie needs to be about 3,844 (6'5", 225 lbs, 18 years old.) How many calories should I be cutting in order to be losing weight? Thanks for any help.

Here's a "before" pic for reference. My main concern with just totally dropping all my body fat is my lack of muscle, so if I drop say 30 lbs, I'll be one skinny motherfucker. I'm guessing some weight training is in order, but I'll hear what OT F&N has to say.

http://forums.offtopic.com/showthread.php?t=1677071

Read the stickies in this forum and the F&N archives. Bascially, start cutting around BWx12 cal and adjust If your only going to do one thing, do weights, but there's no reason you can't and shouldn't do both.

you have nothing to cut too. lift and eat clean.

Grouch you have nothing to cut too. lift and eat clean. Thanks for the replies. Pretty much answered any questions I had.

Yup, just clean up the diet, and lift, you will be good. If you hit it hard enuff that stuff will go away fast...I know from experience.

I don't know if I should be doing cardio or lifting...

These guys still have 1-AD if anyone is interested...

These guys still have 1-AD if anyone is interested...

http://www.atomicnutrition.com/catal...roducts_id=122


We have over 40 cases still in stock as of February 16th. WE ARE THE ONLY STORE WITH STOCK LEFT. BUY FROM SOMEWHERE ELSE AND IT WILL NOT SHIP.

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poke already bought all of them

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innnnnnnnnteresting

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1ad isnt even worth the risk of getting busted for buying a controlled substance

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i dont plan on buying any, but is it better than M1T?

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How is this legal?

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How is this legal?

i dont think it is

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way too risky, especially from an unknown place like that

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way too risky, especially from an unknown place like that

They don't seem unknown to me.. I ordered some shit from them today in fact and the transaction went very smoothly. They even have a "Click to Talk" feature which calls your phone and then directly connects you to a CS rep.

Definitely not the sort of features you'd find on a cheap thrown together website.

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I didn't order the 1-AD btw... Don't need it right now. Just sharing with others in case they were interested.

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I hope they have fun when the feds raid their ass.

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Originally Posted by Fishbait

They don't seem unknown to me.. I ordered some shit from them today in fact and the transaction went very smoothly. They even have a "Click to Talk" feature which calls your phone and then directly connects you to a CS rep.

Definitely not the sort of features you'd find on a cheap thrown together website.

oh I've never heard anyone recommend this site, well that's a good thing to know

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Originally Posted by denial

taken off now

well that sux... i wonder which jackfucker made that happen.

was only trying to help peeps out.

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well that sux... i wonder which jackfucker made that happen.

was only trying to help peeps out.

What part about ILLEGAL didn't you understand?

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Not 1-ad but isn't this a prohormone too?

http://massnutrition.com/products.cf...ION&item=MC003

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Not 1-ad but isn't this a prohormone too?

http://massnutrition.com/products.cf...ION&item=MC003

Boldione isn't on the ban list

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Best power lifting techniques

Best power lifting techniques 

To train for speed and power you should train like a sprinter. They do a lot of power lifting techniques and plyometrics in the offseason.

Cleans and jerks
Cleans
Deadlifts
Bench press
Squats
Military press
Box jumps
Depth jumps

For endurance I employ what's known as power endurance. I do this with the mma fighter that I trained. It's a form of Tabata cardio on the treadmill. There are 5, 3 minute rounds in mma. So we train with 3 minutes on, 1 minute off at 80% power in the sprint. Most humans just can't handle this.

You can also do 1 minute on at 90% intensity and 1 minute off.

Making use of speed ladders, mini hurdles, shuttle sprints and plyoball slams are all great too.

Having big muscles isn't great for functional sports. Look at American Gladiators - they were always outsmarted by real athletes. 

Best power lifting techniques

Get in shape at work/home during a computer break

Quick way to get in shape at work/home during a computer break

I can be found most of the time behind a computer screen, for my study as well as for my job. What would you recommend as (an) exercise(s) to perform daily to keep fit and healthy? Something special for the back? A diet?

Here's a quick way to get in shape at work/home during a computer break. get in shape at work